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In a culture where diet and exercise fads come and go, what do you need to do to be healthy? Renowned fitness expert Vinnie Tortorich offers three key behaviors that must be repeated to get and stay in shape. Anyone can do it. SUBSCRIBE 👉 https://www.prageru.com/join #health #exercise #fitness Transcript: People always want to know: “How do I get fit?” My answer is, “fit to be what?” A powerlifter? A marathon runner? Or maybe you want to look good, feel good, or just know everything works. I’ve been a personal trainer for 40 years. I’ve trained Hollywood celebrities, captains of industry, stay-at-home moms, and ultra-athletes. I’ve trained post-surgical clients, overweight children, and obese adults. I’ve seen health, diet, and exercise fads come and go. But three things endure. Three behaviors that must be repeated—day after day—to get fit, stay healthy, and earn a spot in what I like to call the fitness middle class. What is the fitness middle class? Look at a picture from Woodstock, 1969. I challenge you to find 10 overweight people or 10 bodybuilders. The extremes just aren’t there. Everyone looks… trim. That is—or was—the fitness middle class. And that’s what America has lost. So, how can we get it back? And how can you be part of it? First: Move every day. There are two types of exercise: aerobic and anaerobic. The goal of aerobic exercise is to strengthen your heart and your lungs. This may include walking, running, swimming, climbing stairs, or jumping rope. If you’re really out of shape, start with a walk to the mailbox. Tomorrow, maybe walk to the end of the block. Before long, you’ll be walking around the block. You get the idea. Anaerobic exercise, on the other hand, builds muscle mass. Muscle wasting starts around 35. It’s a medical condition called Sarcopenia. That’s why people shrink as they get older. If you lose one pound of muscle per year, between your 35th and 80th birthdays, you’ll effectively lose half your muscle mass. Many doctors will tell you there’s nothing you can do about this. They’re wrong. When President Ronald Reagan was wounded by an assassin’s bullet at age 70, doctors put him on a weightlifting routine as part of his recovery. He added so much muscle, his tailors had to make new suits. What kind of muscle training should you do? If you go to a gym every day and do squats and bench press, great; but if that’s not you, at a minimum: You have a floor. Do push ups. You have a doorway. Do pull ups. Dumbbells are great, and very convenient. Yard work is great exercise too. Cleaning your house even counts. Second: Cut back on sugars, grains, carbohydrates, and processed foods. Here’s the sad truth: America is fat. But you don’t have to be. Here’s the best way to lose weight: no sugars, no grains. Remember it this way: NSNG. Okay, you’re not going to be perfect about this. You’re human. But the closer you get to it, the better. If you’re going to eat carbs, stick to veggies and some fruit. Avoid crackers, chips, fries, and anything you’d find at a state fair. Meat, fish, eggs, broccoli, cauliflower, walnuts, pecans, and cheese are all your friends. Avoid anything processed. Bread is processed. You can't walk into a wheat field and eat wheat off the stalk. Sugar is processed. Seed oils are processed. Just about everything that comes in a package is processed. Here’s another fact: exercise is a poor way to lose weight. Washboard abs? You get those in the kitchen, not the gym. But I can hear you say, “this is great advice for people who shop at Whole Foods. But I’m not that person.” I get it. So, here’s the solution: spend less on fast food and more on good food. You’ll save money in the long run. Here’s what you cannot afford—poor health, and the medical bills that will come from being obese. Third: Get some sunlight. Vitamin D is your friend. Growing up in Louisiana, I was outside in the sun for hours a day, every day. So was every human for all time until five minutes ago. At some point, Americans became scared of the big yellow orb in the sky. Today, we slather our kids in three layers of sunscreen every 15 minutes. Vitamin D helps your immune system, bones, muscles, and connective tissue. There’s a good chance the last time you saw your doctor, he prescribed vitamin D supplements. But the best solution is all-natural. Do something outside. Let's review. Move every day. No sugars, no grains. Get some sunlight. That’s it. Reaching the fitness middle class isn’t complicated. Anyone can do it. Let me add this: A little is better than nothing. More is better than a little. I’m not a fitness scrooge. I care more about what you do between New Year’s and Christmas than between Christmas and New Year’s. On your birthday, enjoy the cake. On Thanksgiving, eat the stuffing. You can live a little… and be healthy at the same time. I’m Vinnie Tortorich, host of the Fitness Confidential podcast, for Prager University.
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The keto diet has become increasingly popular in recent years for its ability to help individuals achieve their weight loss goals while improving overall health. One of the challenges of the keto diet can be finding delicious and convenient snacks to satisfy cravings while staying in ketosis. Keto gummies are a tasty solution to this problem, providing a convenient and enjoyable way to add healthy fats and protein to your diet. In this article, we will explore how keto gummies can support your total health and help you achieve comprehensive weight loss.
Benefits of Keto Gummies
Keto gummies are a convenient and delicious way to boost your intake of healthy fats and protein while following a ketogenic diet. These gummies are typically made with ingredients such as grass-fed gelatin, coconut oil, and natural sweeteners like stevia or erythritol. They provide a quick and easy source of energy without the need for cooking or preparation, making them an ideal snack for busy individuals on the go.
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In addition to their convenience, keto gummies offer a range of health benefits. The healthy fats in keto gummies help to promote satiety and reduce cravings, making it easier to stick to your keto diet and avoid overeating. The protein content in these snacks also supports muscle growth and repair, helping you maintain a lean and toned physique while losing weight.
Furthermore, keto gummies can help to stabilize blood sugar levels and reduce inflammation in the body. By minimizing spikes in blood sugar and insulin, these snacks can support overall metabolic health and reduce the risk of chronic diseases such as diabetes and heart disease. The anti-inflammatory properties of keto gummies can also help to alleviate symptoms of conditions like arthritis and improve overall immune function.
How to Incorporate Keto Gummies into Your Diet
There are many ways to enjoy keto gummies as part of your daily routine. These snacks can be eaten on their own as a quick and satisfying treat, or they can be incorporated into other keto-friendly recipes to add flavor and texture. Some ideas for incorporating keto gummies into your diet include adding them to yogurt or smoothie bowls, using them as a topping for salads or desserts, or blending them into homemade energy bars or protein shakes.
If you prefer savory snacks, you can also try making your own keto gummy bears using ingredients like bone broth, herbs, and spices. These savory gummies can be a flavorful and nutritious alternative to traditional sweet treats, providing a satisfying and nourishing snack option for those following a ketogenic diet. Experiment with different flavors and ingredients to find a keto gummy recipe that suits your taste preferences and dietary needs.
For individuals with a sweet tooth, keto gummies can be a guilt-free indulgence that satisfies cravings without derailing your progress on the keto diet. These snacks are low in carbs and sugar, making them a diabetic-friendly treat that won’t spike blood sugar levels or lead to energy crashes. Enjoy keto gummies as a dessert or snack throughout the day, knowing that you are nourishing your body with wholesome ingredients that support your total health.
Tips for Choosing High-Quality Keto Gummies
When selecting keto gummies, it’s important to choose high-quality products made with clean ingredients and free from artificial additives or preservatives. Look for gummies that are sweetened with natural sweeteners like stevia, erythritol, or monk fruit, rather than high-fructose corn syrup or artificial sugar substitutes. Check the ingredient list for any hidden carbs or fillers that could interfere with your ketogenic goals.
It’s also a good idea to choose keto gummies that are made with organic or non-GMO ingredients whenever possible. Organic ingredients are grown without synthetic pesticides or chemicals, making them a healthier and more environmentally friendly choice for both you and the planet. Non-GMO ingredients have not been genetically modified, ensuring that your keto gummies are as close to nature as possible.
Finally, consider the source of the ingredients used in your keto gummies. Look for products made with grass-fed gelatin, coconut oil, and other high-quality fats to ensure that you are getting the most nutrition and benefits from your snacks. Supporting sustainable and ethical farming practices can also help to support your overall health and well-being, while reducing your impact on the environment.
Conclusion
Keto gummies are a tasty and convenient snack that can support your total health and weight loss goals on a ketogenic diet. These snacks provide a delicious way to boost your intake of healthy fats and protein, while satisfying cravings and minimizing spikes in blood sugar. By choosing high-quality keto gummies made with clean, natural ingredients, you can enjoy a guilt-free treat that nourishes your body and supports your overall well-being. Incorporate keto gummies into your daily routine to experience the benefits of these delicious snacks and achieve comprehensive weight loss on your keto journey.
FAQ:
1. Are Keto Gummies a Good Snack Option for Weight Loss?
Yes, keto gummies can be a healthy and satisfying snack option for individuals looking to lose weight on a ketogenic diet. These snacks provide a convenient source of healthy fats and protein, helping to promote satiety and reduce cravings while supporting muscle growth and repair.
2. How Many Keto Gummies Can I Eat in a Day?
The number of keto gummies you can eat in a day will depend on your individual calorie and macronutrient goals. It’s important to track your intake and adjust accordingly to stay within your daily carb and calorie limits while on a ketogenic diet.
3. Are Keto Gummies Suitable for Diabetics?
Yes, keto gummies can be a diabetic-friendly snack option for individuals with diabetes or insulin resistance. These snacks are low in carbs and sugar, helping to stabilize blood sugar levels and prevent energy crashes while satisfying sweet cravings.
4. Can I Make My Own Keto Gummies at Home?
Yes, you can make your own keto gummies at home using ingredients like grass-fed gelatin, coconut oil, and natural sweeteners. Experiment with different flavors and textures to create a customized snack that suits your taste preferences and dietary needs.
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